ok cool, so lets simplify this as you’re making it a bit consing for yourself (I see what you mean though)
so first of all, your BMR is your resting caloric needs (coma calories)
now, also accounting for your daily activities for the day, you get your TDEE (total daily energy expenditure)
this is how many calories your body needs to remain in it’s current state.
even then, it’s all guess work & testing, but calculated guess work.
Here’s what I’d do in your position:
Forget the calories your burning through exercise (I’ll explain why in a second) and just call that ‘life’, as it’s part of your current TDEE.
Now, lets use a pretty good rule of thumb and take your bodyweight in lbs & times it by 14
92kg = about 203lbs
203lbs x 14 = 2842
Let’s round it to an even 2800.
So we’ll guess-timate that 2800 cals per day is approx your TDEE (maintenance calories)
Next, lets take off the usual 500 calories per day to shoot for that 1lb per week (it’s not always that accurate, but it’s a good guidepost figure)
so, we’re left with 2300 calories per day, which should result in approx 1lb of fat loss per week.
Now, the fact that you’re exercising means that you should get a bit more than 1lb per week of fat loss. (if the TDEE is correct)
next is to test it out.
Use that calorie deficit number of 2300 for 2 weeks and also continue with your exercise activity, but make sure it’s consistent so you can see what’s working for you…
ie: 2300 calories per day for the next 2 weeks, and maybey 2 sessions of cardio for 60mins at a low/moderate pace twice per week (this is just an example, you can do whatever you want, just make sure it’s consistent)
now, at the end of the two weeks, if you’re seeing that downward trend, and losing 1-2lbs per week… GREAT, you don’t need to change anything.
If not, you can now choose to either drop your calories slightly (try dropping by 100-200) or increase your cardio activity (from twice per week, to mabey 3 times per week)
re-test and see what happens.
eventually you’ll find that sweet spot, then every time you stall (I’d always wait 2 weeks before changing anything, as water weight does fluctuate) you can adjust by reducing calories or increasing exercise activity.
So, this way you don’t have to worry about the calories being burned during the exercise, as you just class them as the activity… and adjust that activity depending on results.
Another example… I’ve stalled for the past 2 weeks on 2000cals, so this week I’ve decided to do a mix of both.
I’ve dropped by calories by 100, & I’ve added an extra 60 min, low intensity cardio session to my week.
I’ll track my weight each morning first thing, and at the end of the week workout out the average (because water weight can fluctuate on a daily basis), then I’ll do the same the following week and compare them to see what’s happening to my weight on the larger/trend scale
Hope this all makes sense mate???
Let me know